Why does Individual A have to count every calorie, while it seems like Individual B can eat anything he wants without gaining a single pound? The answer all comes down to metabolism. The metabolic process essentially dictates how quickly your body breaks down sugars, fats, and other stored energy in your body into usable energy. Those individuals who have been blessed with a fast metabolism have the ability to quickly process those energy sources, which means that very little of it is converted into fat.
While the primary thing you should do for your weight loss efforts should always be to eat a better, healthier diet (you can check out the Udemy course titled A Transformational Dietary Makeover for Weight Loss and Health for more information), using techniques to boost your metabolism can multiply your efforts. Additionally, if you have been dieting without seeing any real results, it is entirely possible that your metabolism is the culprit.
Remember, the faster your metabolism is running, the more calories you burn – even when performing the same activities. That means that with a little tweaking to your metabolic system, you will be able to more efficiently lose weight. If you think that your metabolism may be the culprit behind your failed weight loss attempts, then it is time for you to begin examining the possibilities when it comes to gaining a fast metabolism.
Metabolism and Aging
One thing that is crucial to point out is that an individual’s metabolism will naturally slow down over the course of their life. Even if you had a fast metabolism while you were younger, a slowed metabolism may have contributed to weight gain. This can take place at as early a point as one’s thirties.
If this situation sounds familiar to you, rest assured that it is entirely possible to speed up a metabolism that has slowed down naturally due to aging. If you’re looking to get back the body that you had when you were younger, you may consider checking out I Want My Body Back!, and Udemy course specifically oriented toward those individuals looking to turn back the clock.
A Quick Note on Weight Gain and Difficulties Losing Weight
Before you proceed on to try the metabolism boosting techniques offered here, it is important for you to determine whether or not there may be another culprit in your difficulties losing weight. Here are a few things that you should do prior to attempting to alter your metabolism through these methods.
- Examine your diet and exercise routine more closely.
Many people believe that they are eating the recommended amounts of calories, fats, and sugars per day without realizing they are actually consuming too much. Try keeping a diet log for one week, including everything that you consume – including beverages. At the end of that week, come up with a daily average calorie count. Remember, 2000 calories is the recommended amount for a healthy adult male, and you should tweak that amount depending on your own size.
- Track your sugar intake.
Many people do not take into consideration the effect that sugar can have on their weight loss efforts. Sugar can actually be even more damaging than fat when consumed, because it is converted almost immediately to fat within the body. Not only that, but it can lead to other issues such as diabetes that can make weight loss much more difficult.
- Remember to consult a doctor about your weight problems.
If you find that you are eating the appropriate amount of food but are not losing weight, something else could be going on with your body. It is possible that your slow metabolism could be due to an issue such as an underactive thyroid, which can only be detected through a full blood panel screening.
Once these three things have been examined and ruled out as possibilities, then you can begin implementing strategies to boost your metabolism. Believe it or not, most of the methods that you can use are relatively simple, requiring only a few minor adjustments to your lifestyle to complete.
Let’s Get Started: Three Routes to A Faster Metabolism
There is no single way to get a fast metabolism. In fact, most people will find that the method that eventually works for them may require only one of the three routes generally recommended, or it may require a balance of all three in order to be effective.
These three routes toward a fast metabolism all have their own benefits and drawbacks. Each individual is recommended to try the method that they are most comfortable with first. They can then begin adding other methods into their metabolism-boosting regimen as they see necessary.
- Route #1: Diet
Diet plays a big role in one’s overall health, and has perhaps the single biggest influence on an individual’s metabolism. After all, what you are eating signals to the body exactly what your body must do in order to burn calories and to gain the energy it needs. Not only that, but different types of foods convert to energy in different ways, which means that you must pay special attention to the science of your diet. The 10 Weeks: Holistic Nutrition Program course on Udemy can take you more into the science behind food and weight loss.
- Route #2: Exercise
Your body will respond to the fuel that you put into it when determining its own metabolic speed, but it will also pay attention to the way that you are using that energy. If you are a couch potato, your body knows that it doesn’t need to produce much in order to give you the energy you need through the day. Simply getting up and exercising regularly is your first step toward a fast metabolism. However, performing certain exercises in certain ways can give you a big boost.
- Route #3: Supplements
There are numerous supplements available to help you in your metabolism boosting efforts. Each supplement offers something a little bit different, so it’s important to understand each of them as well as you possibly can before making a decision on one – or many – to add to your daily routine. Keep in mind that when taking any supplement, it is important to understand exactly what it is and what it is doing for your body. Additionally, there are some supplements that you should avoid at al costs, so keep this in mind if this is one of the routes that you choose.
Boosting Your Metabolism Through Diet
Choosing to tweak your diet in order to gain a fast metabolism will have numerous other benefits. It will of course also go hand-in-hand with your overall weight loss efforts, as the best metabolism boosting foods are natural, healthy, low-calorie options. The biggest metabolism boosting foods can be a bit surprising. Check out these options and then head on over to Udemy’s Healthy Cooking Fundamentals course to learn ways you can incorporate these great foods into your diet.
- Red Beans, Black Beans, and Lentils
You may have seen various types beans fried, mashed, or covered in a heavy sauce and canned. However, beans in their purist form can be an incredible metabolism booster. The biggest benefit of red beans is the fact that they contain a natural type of starch that helps to reduce insulin in the body. They come with the added benefit of helping you to feel more full, and the natural vitamins in red beans can contribute to the building of calorie-burning muscle – all of which plays a role in creating a fast metabolism.
- Broccoli, Cauliflower, and Cabbage
These nutritious foods all come from the same family, and as such all have the same great metabolism-boosting properties. They are high in fiber as well as water, and these two factors together can boost your ability to burn fat by a mind-blowing 30 percent! It’s always best to eat these veggies fresh, though frozen works as well. Just remember to lay off flavorings such as butter and cheese. A little salt and pepper should be enough to do the trick if you decide to cook them (and remember, they are just as delicious raw).
- Egg Whites
Protein is an important metabolism booster, and egg white contain protein in spades. Not only that, but the branched-chain amino acids contained within egg whites have the ability to really prime your metabolism to begin moving at a rapid pace. The question of how good egg yolks are for you is still up in the air, though it’s still best to eat them only sparingly. Egg whites, on the other hand, can become diet essential. From omelets to a healthy and flavorful addition to Asian noodles, there are plenty of ways to use egg whites in your diet.
- Chili Peppers
As hot, spicy, and flavorful as chili peppers are, it is almost not that surprising that they offer a tremendous boost to the body’s metabolism. This is largely due to capsaicin, the component of chili peppers that makes them so spicy, and which also has intense effects on the body’s metabolism. Keep in mind that it is primarily fresh peppers that have this effect. Try having them in some salsa or chopping up a small amount to have in eggs, on sandwiches, or wherever a bit of spice can do your food some good.
- Natural Caffeine Sources
Can’t do without your morning cup of coffee? Well, here is some goods news – your favorite breakfast beverage also has some powerful metabolism effects, largely due to the caffeine that it contains. Other natural caffeine sources including black tea and green tea can also be very beneficial to your metabolic system. Do keep in mind that adding excessive sugar and cream to these drinks can negate its good effects, so stick to natural sweeteners such as hone and, if you must have cream, go for a low-fat or no-fat option.
And here’s one more thing to keep in mind when it comes to boosting your metabolism through diet. Dehydration can slow your metabolism to a grinding halt, so if you are not already getting your recommended amount of water throughout the day, now is absolutely the time to start. Drinking more water has many other benefits as well, such as improved skin and better mental clarity, so there’s no reason to ignore this essential component of a healthy, metabolism boosting diet.
Boosting Your Metabolism Through Exercise
Boosting your metabolism while getting fit at the same time is an incredible one-two punch that can knock out fat and leave you feeling great in no time at all. To understand why the top metabolism boosting workouts work, you have to understand a little bit of the science behind how our bodies burn calories.
Essentially, fat is made to store energy, while muscle is meant to burn energy. That means that the more muscle you have on your body, the quicker you begin to burn off the calories that you have in storage. Therefore, the best metabolism-boosting exercises and workouts are those that combine proper strength training with intense cardio.
First things first, it’s important for you to know that strength training won’t add excessive bulk to your body. What you are aiming for is the addition of lean muscle on areas such as the shoulders, arms, abdomen, glutes, and thighs. There are many different types of workouts for you to choose from, but keep in mind that you don’t need a membership to the local gym in order to reap the benefits of strength training. For more information on creating a workout routine right at home, check out the “No Equipment, No Excuses” Home Workout available on Udemy.
Here are three strength-training exercises that you can make a part of your daily routine to start stimulating your metabolism.
Lay flat on the ground, as if you were about to perform a push-up. However, rather than push with the palms of your hands, keep your forearms flat against the ground as you push your body up. At this point, only your toes and forearms should be in contact with the ground. Hold this pose for up to sixty seconds, depending on what you are capable of.
To add a cardio boost to this exercise, you can also alternate lifting your legs above your body, keeping them in alignment with your spine. Two to three sets of ten reps is recommended for this move.
This exercise is highly recommended for a metabolism boost because it can combine the benefits of both strength and cardio. From a standing position, simply step out with one leg, with your back foot lifting up onto its toe. Then return to position and repeat with the other leg.
Perform twenty of these reps (one for each leg). Try speeding up your lunges to keep your heart rate up while working out for an additional boost.
With a pair of dumbbells in your favored weight – about five to ten pounds should do the trick – simply squat down until the dumbbells are touching the floor. Then simply pull yourself up into the appropriate position, curling the arm inward once you are standing. Do two to five sets of ten reps.
Because this exercise is largely strength oriented, you may consider doing light cardio exercises between sets.
Tips for Getting a Fast Metabolism Through Strength/Cardio Training
There are a few things to keep in mind in order to optimize your results throughout this process. First things first, remember how important it is to be adequately prepared for your workout. This means eating a healthy meal or having a snack prior to your workout. If you do not do this, your body may actually slow down your metabolism, as it will feel the need to retain the calories due to the sudden physical exertion.
With all the diet fads that have come and gone, the no-carb movement has actually done more harm than good. You may be a bit hesitant to welcome carbs into your diet, but keep in mind that so long as you are burning them off, carbs can actually be a crucial part of ensuring that your body has the energy and strength it needs for a proper workout.
Consider having a slice of toast with a protein such as peanut butter, and pair that with a high-fiber fruit such as a banana or an apple. Other options include trail mix, health fruit smoothies, oatmeal, or a healthy granola bar.
What you eat after your workout is important too. Remember that at this point, your body needs some recovery time, so go for foods that are rich in nutrients and that offer proteins to help your body rebuild. (It is at this point that your body actually begins to build up the muscle you want for a fast metabolism, so keep in mind how important this step can be.) Egg whites, lean meats such as chicken, and fish are all great options. Pair them with green salads, and for an added treat you can even have a glass of chocolate milk (although you’d do best to choose a low-fat or skim option).
Start your workout with strength training before you move into cardio. That might seem counterintuitive – after all, it is when your heart rate is at its highest that you really begin to burn calories – but stimulating your muscles early on will also stimulate a metabolism boost.
Boosting Your Metabolism With Supplements
If you don’t have time to head to the gym or to schedule a workout into your day, or if you have attempted a dietary change to get a fast metabolism and found it did not work for you, there is one more option that you need to try. Dietary supplements can be an incredible way to ensure that your body is getting all the nutrients that it needs for a fast metabolism and, believe it or not, the majority of them are derived entirely from natural sources.
- White Kidney Bean Extract
A variety of beans appeared earlier on this list as one of the big metabolism boosters in the diet category. In recent years, scientists have been able to pin down the starch-blocking mechanism present in beans that can speed up the metabolism. White Kidney Bean Extract is the result of this scientific process – now individuals can harness the benefits of these beans, even if they do not have the time to cook them or simply do not enjoy the flavor of beans in their daily diet.
- Green Tea Extract
The natural caffeine in green tea is one of the most surprisingly effective tools an individual can use in order to gain a fast metabolism. For a quick, natural energy boost as well as a fast metabolism, individuals can choose to take green tea extract in a concentrated supplement form. This makes it easy for an individual to get the amount of green tea needed in order to speed up their metabolism.
- Acai Berry Supplement
Acai berries have received a lot of buzz in the last few years, and for very good reason. These berries have an incredible number of antioxidants, which can help you with everything from boosting your immune system to growing better, healthier hair, nails, and skin. However, among their many benefits, acai berries also provide a major metabolism boost.
- Cinnamon Extract
It’s been popular on the spice rack for centuries, but in recent years scientists have realized that cinnamon actually offers a significant metabolism boost to those who use it on a regular basis. Rather than sprinkle cinnamon on all your favorite foods, choose a cinnamon extract. It will help you burn calories faster and contribute to an overall metabolism boost.
The Biggest Mistakes that Slow Your Metabolism Down
With all that said, there are a few things that you must absolutely not do when you are trying to achieve a fast metabolism. The biggest thing to keep in mind is to never skip meals. While it can be tempting to do so, especially if you are not especially hungry or you are busy, skipping a meal signals to your body that it is time to start conserving calories.
And don’t skip sleeping, either. Scientists aren’t entirely sure how weird sleeping habits translate to weight gain, but there is more than enough proof that shows perpetual sleeplessness can slow your metabolism to a halt. This course can help you learn to get more sleep.
Never sit too long in position. This too can signal to your body that it needs to conserve energy. Even if you have to spent long hours at your desk during a typical workday, you should get up and have a short walk every twenty minutes to one hour if possible.
If you are really ready to get your weight loss efforts underway, remember these tips, and also consider enrolling in a course such as 27 Hacks to Lose Weight Without Dieting.